שישי 06/01/17
Warm-up: EMOM 9:00 1st: 10 Air Squats + 10 Arch Rocks 2nd: 10 Inchworm to push-up 3rd: 20s Pull-up/Chin-up Hold Skill: Alternating Kettlebell Snatch: 1.
Warm-up: EMOM 9:00 1st: 10 Air Squats + 10 Arch Rocks 2nd: 10 Inchworm to push-up 3rd: 20s Pull-up/Chin-up Hold Skill: Alternating Kettlebell Snatch: 1.
Strength: Every 3:00 for 15:00 3 Pos. Deadlift Oly: Burgeners Warm-up + Skill Transfer -then- Every 2:00 for 16:00 Squat Snatch Or Hang Power Snatch
Skill: Kipping Pull-ups/Muscle-ups: 30 PVC Shoulder Dis. Arch to Hollow 30s Arch 30s Rest 30s Hollow 30s Rest 10 Arch to Hollow Rolls 2×8 Arch
Warm-up: 20 x Squat Prep 20 Wall Squats Strength: Every 2:00 for 20:00 1st: 5 Pause Back Squat Tempo: 4111 2nd: 20 Reverse Snow Angels
Warm-up: 2:00 Shoulder Box Stretch 1:00 x 2 Perfect Stretch EMOM 8:00 Even: 10-15 Kang Squats Odd: 10 Arch to Hollow Rolls Gymnastics: Every 1:00
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